Got the F45 Back? A Physio’s Guide to Staying Injury Free While F45 TrainingPosted by: Function Physio

F45 training is proving itself to be an effective, fun and social way to get in shape and stay in shape. With workouts only lasting 45 minutes and no heavy lifting, it’s a safe exercise for your back, right?

Not exactly, you still need to take care, as even short bursts of exercise can be damaging to your back if done incorrectly. It’s easy to pick up the group energy in F45 sessions and get carried away with enthusiasm, putting too much strain on your back.

To make sure you stay injury free and improve your spinal health during F45 training, follow the tips below on exercises you might encounter.

Warm Up


The most important step to avoiding injuries during any intense exercise session is to warm up beforehand to ensure your body is prepared for a work out. The purpose of a warm up is to gradually increase your circulation and heart rate as this helps loosen your joints and increase blood flow to your muscles.

Any good warm up should include a mix of stretching and cardiovascular exercises, lasting between 20 and 30 minutes. You can also include some explosive strength exercises such as sprint drills but make sure you do these exercises only toward the end of your warm up, after your muscles are already quite warm.

Cool Down

After you have engaged in physical activity, you need to let your body gently relax and cool down to avoid any injuries. This is because post-work out, your blood is pooled into your extremities and your heart is still beating quite quickly. Abruptly halting, can cause dizzy spells and even fainting.

To cool down correctly, stretch all your muscles gently, as this will help relax them while your heart rate decreases. Stretching also has the added benefit of helping increase your flexibility, which will help prevent against future injuries both in the gym and during everyday activities.


Staying well hydrated during intense exercise is exceptionally important to help you stay injury free as it assists with fatigue, prevents symptoms of dehydration such as loss of concentration, muscle cramps, dizziness and nausea.

Not being well hydrated can mean your body is not only not performing at its best but is actually suffering as your muscles are not functioning properly. How much water you need to drink is different for everyone – the easiest way to check if you need to be drinking more water is to check the colour of your urine; if it’s dark yellow or brown, you are in serious need of hydration.

Staying dehydrated can lead to overheating, which is a serious condition that can result in heat stroke and loss of consciousness.

Don’t Lift Too Heavy


Challenging yourself is an important part of improving your fitness level but can also be the most dangerous. Pushing yourself too far too fast can lead to serious injury, especially when lifting. As you will know by now, correct technique is the key staying injury free when lifting, as it is one of the easiest ways to throw out your back or strain a muscle suddenly.

So remember, don’t lift too heavy too quickly as this can cause your form to slip and lead to serious injuries – take it slow until you feel fully confident that you’re ready for the next level.

Healthy Diet

When it comes to preventing injuries and staying healthy, a quality diet is an absolute dealbreaker. Supporting your body with the nutrients it needs is the best way to build strong bones, joints, and muscles that are resistant to tears, strains, inflammation and other common injuries.

Not only does a healthy diet help prevent injuries, it will also make sure that your body recovers quickly when they do occur. You are what you eat, and if you eat healthy, you will be healthy.

Rest Days

To effectively improve your fitness level, you need to give your muscles, nerves, connective tissue and bones the chance to rest and repair themselves before being put under strain again. Pushing yourself to work out every day can lead to muscle fatigue and exhaustion which in turn can manifest as a loss of form and motivation and lead to injury.

Your body is your friend, make sure you give it a chance to relax every once in awhile and it will thank you by giving you its absolute best on training days.



Getting enough sleep is one of the most important things you can do not just for your fitness but the rest of your life too. Sleep is the key to reducing cortisol, the stress hormone, and retaining the motivation to not only train but train right.

Sleeping is also the period of time when your body is hard at work repairing itself and gaining strength for the day ahead, without enough sleep, your mind and muscles are fatigued and the evidence is clear; tired muscles and brains lead to injuries.

So, do yourself and your body a favour, and make sure you get enough sleep not only every once in awhile but every night.

Regular Check Ups

As with all things related to your health and body, regular check ups and clear communication with health specialist are the best way to prevent injuries and illnesses. After all, prevention is the best defence when it comes to injuries.

Regular visits to your a health care specialists such as those at Function Physio ensure that you nip any injury you might be doing to yourself right in the bud, before it turns into a problem and begins to inhibit your quality of life. Health care specialists are there to help, let them.

Perfect the Technique

When it comes to training, your form and technique is everything. This is why it’s critical to check in with someone like Function Physio to help perfect your technique. This will help increase your base stability for big powerful movements such as lunges, squats, burpees, and box jumps, while simultaneously minimizing the risk of self-induced injury.


As a rule, you should always be trying to do better and push yourself harder to attain a better level of fitness but taking it slow, taking care of your body, and being confident you are ready for the next level are your best protectors against injury while F45 training.

Even if you follow all the healthcare advice in the world, accidents still happen and injuries occur, If you suspect you might have sustained an injury during your training, contact a healthcare professional immediately for assistance.

Tweaked Something at F45?

If you’ve injured yourself at F45, you can now take advantage of a special offer for F45 attendees: Book an initial 40% off initial consultation that’s tailored to your F45 goals.

Simply complete this form and note ‘F45 consultation’ in the comments to get 40% off your consultation.

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